The question is ‘how do I bulk up’?

Well its important to mention that no amount of routines in the gym, track or however you train physically will be the total answer to a goal. Nutrition plays a large part in this process. This article will already assume a sensible and well crafted nutritional program is in place that will assist a bulking goal.

So we are purely going to address the physical training side of bulking and how to use weights properly to gain muscle

What is bulking up?

Bulking up is a term that is used to describe when a person who wants to increase the size or mass of their muscles. There are many sub terms used such as ‘dirty bulk’ or ‘lean or clean bulk’.

A dirty bulk: Not to get too bogged down with terminology, a dirty bulk is when a person just gains mass without paying too much attention to gaining fat and water as well as muscle.

Lean or clean bulking: this is where there is a concentration on just gaining muscle mass and minimising fat and water gains at the same time.

Most people will aim to lean or clean bulk simply because it’s aesthetically more appealing. However it can be a meticulous feat and most people end up dirty bulking by default and then aim to ‘CUT’ the water and excess fat later.

Muscle types and how our muscles grow

Our muscles as we know control our physical movements. Muscles work in two simple movement patterns. Flexion and extension, is the shortening and lengthening of the muscle (isotonic). Alternatively there’s contraction without flexion or extension where the muscle stays the same length (isometric).

To grow muscles they need to encounter force or loads that challenge the movement patterns I just mentioned. In layman terms they need to push, pull or hold heavy things for sustained periods to induce growth.

The reason for this is that not all muscle can work in the same capacity. We have three types of skeletal muscle fibres that respond differently to loads in movement. Understating them can give us the advantage on how to load them correctly and at what intensity to stimulate growth.

About the Expert

Lovell is a fully accredited R.E.P.S registered level 3 advanced personal trainer. Passionate about the fitness industry, he has worked with a 100's of clients ranging from the general public to celebrities. Not one to be boxed in by theory and script, his approach and methods are vastly creative, spontaneous and experimental whilst adhering to the basic principles of goal setting and targets.

A fitness professional since 2009 and qualifying through the YMCA, Lovell strongly believes that a committed mind, body and soul are what are required to achieve excellence. Talented from an early age, he has participated in many sports

activities. However most of his success came from track and field in the sprint events in his junior years. In his teens he spent a 2 years studying the martial art Tang Soo Do, but this was halted due to a repetitive injury. He took up weight training aged 18 has been involved with the gym and fitness throughout his life.

His desire for self development and knowledge about how to improve and optimise the body is what has led him to become an instructor and mentor in fitness. He is inspired by great athletes such as Arnold Schwarzenegger, Muhammad Ali, Bruce Lee and Usain Bolt. Their unique approach to their talent has caused them to become arguably the highest achievers in their field and transcend their sport/discipline.

Lovell's aim is to affect as many lives as possible through fitness and help people reach their goals. He has a rich back catalogue of training experience & techniques, coupled with academic knowledge.

He is also a competing fitness/muscle model and currently competes for the Miami Pro federation. His physique and fitness have also landed him in roles as an acting supporting artist on blockbuster movies. He has been cast in military roles and body doubling.